Hi all,

Welcome to Week FIVE of our Fall cycle! Mobility/ROM, warm-ups, work, and recoveries are all refreshed for variety without losing intent. Aim for crisp positions before chasing load, leave one to two good reps in reserve on hypertrophy sets, and keep Zone 2 conversational while allowing Zone 5 to spike and then settle. The quality work you put in this week will guide you for when we hit the later part of the block, and hard work you put in now will allow you to finish November both stronger and more durable.

Let’s get it!

Day 1 

• Mobility / Range of Motion Development

  • 90 / 90 Shinboxes (assisted or unassisted)

  • World’s Greatest Stretch

  • Adductor Rockbacks

  • Scorpions

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Unweighted Windmills (5 per side)

  • 5 Wide Legged Good Mornings

  • 10 Double Leg Glute Bridges

  • :30 Jump Rope Single Unders

• Strength (Hypertrophy):

  • In 20 minutes, 5 rounds

    • *CALLOUT: 1 ¾ Deadlifts are where you ascend to stand, descend to third-quarters depth, ascend all the way up AGAIN, then finally descend to full depth.

    • Bodyweight Only

      • 12 Unweighted Single Leg Romanian Deadlifts (3-second descent)

    • DB Only

      • 8 Double DB Suitcase 1 ¾ Deadlifts

    • Full Equipment

      • 8 Barbell Conventional 1 ¾ Deadlifts

  • Log the heaviest weight completed for an entire, unbroken set of deadlifts.

• Metcon:

  • 4 Rounds of 2:00 Work, 1:00 Active Recovery

    • Bodyweight Only

      • 5 Burpees (half or full)

      • 10 Single Leg Glute Bridges (5 per side)

      • Active Recovery: Lateral Raises (ok to use shoes)

    • DB Only

      • 10 Double DB Push Press

      • 10 Double DB Suitcase Deadlifts

      • Active Recovery: Lateral Raises

    • Full Equipment

      • 10 Single KB Hang Snatches (5 per side)

      • 10 Barbell Conventional Deadlifts

      • Active Recovery: Banded Half Kneeling Pallof Press (switch halfway)

  • Log total rounds and reps completed (excluding the active recovery) as one score, adding weights and variations chosen in the notes. Pick up where you left off after each rest.

• Recovery

  • Foam Roll Hamstrings - 1 min. per side

  • Foam Roll Glutes - 1 min. per side

  • LAX Ball Smash T-spine - 1.5 min. per side

  • Feet Elevated Figure Four Stretch - 1.5 min. per side

Day 2

• Mobility / Range of Motion Development

  • Cross Body Stretch on Wall

  • Sleeper Stretch

  • Scapular Pull-ups

  • Wrist Circles

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Single DB “On-end” Strict Press (5 per side)

  • 5 Unweighted Windmills (5 per side)

  • 5 Plank Shoulder Taps (5 per side)

  • 5 Deadbugs (5 per side)

• Strength (Hypertrophy):

  • In 35 minutes, 7 rounds

    • Bodyweight Only

      • :30 Pike Hold (sub. with Forearm Plank Hold)

      • 8–12 Inverted Rows

      • 15 Thoracic Floor Angels

      • :30 Hollow Hold

      • 10 Pause Push-ups (incline or full are both OK)

    • DB Only

      • 12 Single DB Half Kneeling Strict Press (12 per side)

      • 10 Single DB Pull Throughs (10 per side)

      • 10 Single DB Windmills (10 per side)

      • :30 Hollow Rocks

      • 12 Pause Push-ups (incline or full are both OK)

    • Full Equipment

      • 12 Single DB Half Kneeling Strict Press (12 per side)

      • 10 Pull-ups (banded or strict are both OK)

      • 3 Single KB Turkish Get-ups (3 per side)

      • :30 Hollow Rocks (try to go unbroken)

      • 15 Pause Push-ups

  • Log the total combined weight of the last three sets of strict press, adding other variations chosen in the notes. E.g., if I used a 20lb DB in round 5, a 25lb DB in round 6 and a 30lb DB in round 7 (and assuming my sets were unbroken sets of 12 reps on both arms for all rounds) my score would be 75.

• Recovery

  • Foam Roll Lats - 1.5 min. per side

  • Orb Roll Pec - 1 min. per side

  • Child’s Pose with Thread the Needle - 1.5 min per side

  • Banded Lat Stretch - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Rig-Assisted Deep Squat Hold

  • Deep Runner’s Lunge

  • Banded Ankle Distractions

  • PVC Kang Squats

• Warm-up - 5 minutes, continue to cycle through…

  • 5 Up Dog / Down Dog + Push-up

  • 5 Box Step Downs (5 per side) (sub. with 10 split squats)

  • 5 Banded Curl and Press

  • 25 Plank Jacks

• Strength (Hypertrophy):

  • In EMOM12 (4 rounds with 3 movements per round, one movement per minute) - think of reps here are a goal, not as a requirement

    • Bodyweight Only

      • 20 Unweighted Reverse Lunges (10 per side)

      • 20 Air Squats

      • 8 Odd-Object Offset Push-up (4 per side) (pick any odd object)

    • DB Only

      • 20 Single DB Goblet Reverse Lunges (10 per side)

      • 10 Double DB Front Rack Squats

      • 8 Odd-Object Offset Push-up (4 per side) (pick any odd object)

    • Full Equipment

      • 20 Single KB Goblet Reverse Lunges (10 per side)

      • 10 Barbell Back Squats

      • 8 Odd-Object Offset Push-up (4 per side) (pick any odd object)

  • Log weight of heaviest successful set of unbroken lunges and squats as one score, variations chosen of push-ups in the notes.

• Metcon

  • 3RFT (Three Rounds for Time)

    • Bodyweight Only

      • 40 Lateral Hops over a Target (Left + Right = 1)

      • 16 Unweighted Russian Twists (Left + Right = 1)

      • 100’ Bear Crawl

    • DB Only

      • 10 Lateral Burpees over a Target (half or full are both ok)

      • 20 Single DB Russian Twists (Left + Right = 1)

      • 100’ Double DB Front Rack Carry

    • Full Equipment

      • 12 Lateral Burpees over a Target

      • 16 Half Kneeling Rotational Ball Slams (8 per side)

      • 100’ Double KB Front Rack Carry

  • Log total time it took to complete all rounds, adding weights and variations chosen in the notes.

• Recovery

  • Foam Roll Adductors - 1 min. per side

  • Foam Roll Quads and IT Band - 1 min. per side

  • Banded Pigeon Stretch (from rig) - 1.5 min. per side

  • Couch Stretch - 1.5 min. per side

Day 5

• Mobility / Range of Motion Development

  • Tempo Bird Dogs

  • Deep Squat + Arm Rotation

  • Foam Roller Overhead Extensions

  • Wring the Towel

• Warm-up - 5 minutes, continue to cycle through…

  • 4 Banded Curl and Press

  • 16 Plank Shoulder Taps (Left + Right = 1)

  • 4 Inchworm + Push-ups

  • 4 Reverse Snow Angels (5-seconds per direction)

• Strength:

  • In 15 Minutes, 5 rounds

    • Bodyweight Only

      • 8 Box Dips (sub. with a chair if no boxes)

      • 8 Tempo Starfish (1-second hold at each end)

    • DB Only

      • 8 Box Dips (try to minimize help from legs)

      • 8 Tempo Starfish (1-second hold at each end)

    • Full Equipment

      • 8 Strict Ring Dips

      • 8 Tempo Starfish (1-second hold at each end)

  • Log a checkmark if you completed 5 rounds, adding variations of movements chosen in the notes.

• Metcon

  • AMRAP14 (As Many Rounds and Reps as Possible in 14 minutes)

    • Bodyweight Only

      • 45 Jump Rope Single Unders (sub. with 10 half burpees or full burpees)

      • 20 Sit-ups

      • 10 Push-ups (incline or from toes)

    • DB Only

      • 45 Jump Rope Single Unders or Double Unders

      • 15 Sit-ups

      • 10 Push-ups (incline / from toes / hand release)

    • Full Equipment

      • 60 Jump Rope Double Unders

      • 15 Sit-ups

      • 10 Push-ups (from toes or hand release)

  • Log total rounds and reps completed in allotted time, adding variations and weights chosen in the notes.

• Recovery

  • Banded Cross Body Stretch - 1.5 min. per side

  • Banded Lat Distraction on Rig - 1 min. per side

  • Foam Roller Chest Opener - 5 min.

Day 6

• Mobility / Range of Motion Development

  • Banded Active Straight Leg Raise

  • PVC Leg Swings

  • World’s Greatest Stretch

  • Scorpions

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Jumping Squats (sub. with 20 Jumping Jacks)

  • 10 Cossack Squats (Assisted or Unassisted) (5 per side)

  • 20 Forward Lunges (10 per side)

  • 150m Run

• Metcon

  • AMRAP35 (As Many Reps as Possible in 35 Minutes) 4

    • *CALLOUT - Roll a dice after completing your previous set of a movement. Whatever number you roll, do that corresponding movement, before rolling the dice again, etc., etc. Log total reps (using small tally marks in sets of 5 on a whiteboard can be helpful - there will be a lot of reps).

    • Bodyweight Only

      • 1 -10 Hollow Rocks

      • 2- 10 Plank Ups (Left + Right = 1)

      • 3- 15 Tuck-ups

      • 4- 15 Weighted Good Mornings (3-second descent) (find any odd object)

      • 5- 20 Plank Shoulder Taps (Left + Right = 1)

      • 6- 20 Double Leg Glute Bridges

      • 100’ Unweighted Walking Lunge Steps

    • DB Only

      • 1- 10 Hollow Rocks

      • 2- 10 Plank Ups (Left + Right = 1)

      • 3- 15 V-ups

      • 4- 15 Single DB Swings

      • 5- 20 Single DB Push Press (10 per side)

      • 6- 20 Single DB Hang Power Cleans (10 per side)

      • 100’ Double DB Suitcase Walking Lunge Steps

    • Full Equipment

      • 1- 10 Hollow Rocks

      • 2- 10 Plank Ups (Left + Right = 1)

      • 3- 15 Toes-to-Bar

      • 4- 15 KB American Swings

      • 5- 20 Single DB Push Press (10 per side)

      • 6- 20 Barbell Hang Power Cleans

      • 100’ Sandbag Walking Lunge Steps

  • Log total reps completed in allotted time, adding variations and weights chosen in the notes.

• Recovery

  • Orb Roll Glutes - 1 min. per side

  • Lax Ball Smash Traps - 1 min. per side

  • Pigeon Stretch - 1.5 min. per side

  • Legs Up The Wall (Wide Legged) - 3 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!